[jamesraymond]

Hey guys. I am not looking to get masssively big I am looking to get proportion seeing how I fight. I have a fight in May and I am looking to get my chest bigger by then. I have changed up my diet 100% and I work out 3 days a week. then 3 days of training/ploymetrics.

What are some good exercise and good all around ways to get my chest bigger...and how long whould it take?

[davegillis]

Bench press, Chest fly, pec dec just to name a few machine oh and since ur going to be in a fight work your delts they determ how hard you swing your arm i think, Kaboom is a MMA fighter and use to box so ask him your questions

[ibanezman88]

to have a good looking chest, you have to have complete development.

overall mass
upper chest
lower chest
mid chest
outer chest
a good rib cage

all of these can be developed using certain methods of training.

the gain overall mass on your chest, bench press obviously is a great exersise. dombells are great too because you contract your chest better. i suggest going all the way down on your bench press and not locking out. it's from the point where the bar touches your chest to about half way up when your chest is doing most of the work. make sure you warm up properly and go slow on the negative and explode up.

to work your upper chest, a number of different incline presses and flies help. this is very hard to do for some people including myself. if you have a weak upper chest, i suggest you work that out as your first AND second exersise. like incline bench press followed by incline flies or something like that. try a variet of different incline movements and hit it hard.

lower chest. the best exersise IMO that works the lower chest well is seated hammer strength press. it's the hammer machine that you sit down incline and push the handles out on a downward angle. your're pushing the weight streight forward parallel to the floor but you yourself are incline which makes it kinda like a decline bench press. however, this exersise allows you to go deeper to get that stretch so i suggest you take advantage of this.

mid chest - close grip bench press works your mid chest very well. but you have to go all the way down and you can stop it half way up. so it's like half reps or partial reps. the last part of the rep is what works primarily the triceps. or you can do the whole full range of motion, all the way down, all the way up if you're working chest and triceps on the same day. be careful when you're going all the way down on bench presses. make sure you're not bouncing the weight off, always warm up your rotators before doing this, and make sure you have a spotter if you're gonna go heavy. and warm up WELL!
another great thing to do for middle chest is twist the pinky side of the dumbells in at the top of a fly. you'll feel a great deal of contraction in your middle chest.

outer chest - if your biceps are not touching your chest when they're relaxed by your side, you need some outer chest development. when you do flies, go as wide as you can and stretch back as far back as you can being careful not to tear the peck muscle, and when you come back up, make sure you stop the weight shoulder width apart only and go back down. the important part here if you wanna work your out chest is the depth of the reps and not the full finish at the top.

rib cage - an expanded and full looking rib cage will make your chest look a lot bigger. this is where pullovers come into play. pullovers will give your chest an overall bigger look by expanding your rib cage. it's hard to explain but do them. do them free weight. a dumbell and EZ bar on a flat bench is how i do them. works great. they're good to do at the end of your chest workout.

i'm gonna take a picture of me doing a side-chest pose after my next chest workout. sometimes, people only take advice if they can visually see that you know what you're talking about.

[under construction]

good training article Ibanezman! I would add something but you got it so "I have nothing to say I just want to eat my cake"- Big Louie......... oooooh cake

[youngmusclejock]

Just do basic pressing movements. The chest is one big muscle, there is no upper, lower or middle. Just insertion points on the abdominal and clavicle. Make sure ur diet is in check also post workout as well..

[Kaboom]

Originally Posted by ibanezman88

to have a good looking chest, you have to have complete development.

overall mass
upper chest
lower chest
mid chest
outer chest
a good rib cage

all of these can be developed using certain methods of training.

the gain overall mass on your chest, bench press obviously is a great exersise. dombells are great too because you contract your chest better. i suggest going all the way down on your bench press and not locking out. it's from the point where the bar touches your chest to about half way up when your chest is doing most of the work. make sure you warm up properly and go slow on the negative and explode up.

to work your upper chest, a number of different incline presses and flies help. this is very hard to do for some people including myself. if you have a weak upper chest, i suggest you work that out as your first AND second exersise. like incline bench press followed by incline flies or something like that. try a variet of different incline movements and hit it hard.

lower chest. the best exersise IMO that works the lower chest well is seated hammer strength press. it's the hammer machine that you sit down incline and push the handles out on a downward angle. your're pushing the weight streight forward perpendicular to the floor but you yourself are incline which makes it kinda like a decline bench press. however, this exersise allows you to go deeper to get that stretch so i suggest you take advantage of this.

mid chest - close grip bench press works your mid chest very well. but you have to go all the way down and you can stop it half way up. so it's like half reps or partial reps. the last part of the rep is what works primarily the triceps. or you can do the whole full range of motion, all the way down, all the way up if you're working chest and triceps on the same day. be careful when you're going all the way down on bench presses. make sure you're not bouncing the weight off, always warm up your rotators before doing this, and make sure you have a spotter if you're gonna go heavy. and warm up WELL!
another great thing to do for middle chest is twist the pinky side of the dumbells in at the top of a fly. you'll feel a great deal of contraction in your middle chest.

outer chest - if your biceps are not touching your chest when they're relaxed by your side, you need some outer chest development. when you do flies, go as wide as you can and stretch back as far back as you can being careful not to tear the peck muscle, and when you come back up, make sure you stop the weight shoulder width apart only and go back down. the important part here if you wanna work your out chest is the depth of the reps and not the full finish at the top.

rib cage - an expanded and full looking rib cage will make your chest look a lot bigger. this is where pullovers come into play. pullovers will give your chest an overall bigger look by expanding your rib cage. it's hard to explain but do them. do them free weight. a dumbell and EZ bar on a flat bench is how i do them. works great. they're good to do at the end of your chest workout.

i'm gonna take a picture of me doing a side-chest pose after my next chest workout. sometimes, people only take advice if they can visually see that you know what you're talking about.

Exactly!!!!!!!Great Post bro!!!Reps!!
I look forward to the chest pic.Throw it up here Big'en

[under construction]

Originally Posted by youngmusclejock

Just do basic pressing movements. The chest is one big muscle, there is no upper, lower or middle. Just insertion points on the abdominal and clavicle. Make sure ur diet is in check also post workout as well..

Bro I know that anatomically you are 100% correct but I also know from experience that changing the angle will concentrate on specific regions of this muscle. Example: about 3-4 years ago I did mostly flat bench and developed a good amount of mass trained this way most of the time I trained cuz I liked the poundages I was getting but it became painfully obvious that the upper region was fairly flat with not a lot of separation so I started concentrating on my inclines more. Now at that time my flat 1rm was about 275-280 but incline was 195-205 over the last few years I have gotten my incline up to 275 with 335 flat as they came closer together I was able to achieve a much more proportional look. this is where theory and practice differ a bit and I think this is Ibanezmans point. As far as my chest goes you cant set a mug of beer up there yet but it has a pretty fair shelf comin in

[A-Ron21]

Originally Posted by youngmusclejock

Just do basic pressing movements. The chest is one big muscle, there is no upper, lower or middle. Just insertion points on the abdominal and clavicle. Make sure ur diet is in check also post workout as well..

True, however, different exercises at different angles will work a certain part of the chest more than another.
Think of it like this: if you have a ball of play-doh, and you press on the whole thing with your hand, then the whole ball will flatten out. However, if you press on it on just one side, then that side will flatten out more than the other side, even though it is still one ball of matter.
So, working your chest from one angle will affect that part of it more than the others.

[mr_bhana]

Bench Bench Bench!!!!

[ZackKnight]

holy shit, Kenny took that shit and made it his bitch. Listen to him. He knows what he's talking about and doing all of that will help your chest. Building inner chest will just have to come from your muscles growing. Where your pecs insert is just genetic. You can help it by growing your chest and doing pullovers. Other than that just listen to Kenny and do what u gotta do.

[youngmusclejock]

I agree with you guys as well.. However I didn't say just do bench though.. I am a big believer in using DB Hammer Strength machine and BB.. FROM ALL ANGLES